Lokthan's Cycle Log

[malfeasance]

My diet has typically been this with some variations here and there depending on what was on sale at the store. this weekend I am revamping the diet so I can start Carb cycling.

I am not sure how you get to 347 protein from what you posted. Is a lot of that from the shake?

Suggestions for cutting - get rid of sugars, for example, milk, probably peanut butter (look at the ingredients), maybe your post workout shake. For carb cycling, get on a schedule where carbs reduce to every third or fourth day with zero carbs (except for fibrous vegetables). Speaking of which, I do not see any fibrous vegetables. Add broccoli, asparagus, and spinach to your diet.

Anyway, after zero carb day, the very next day is a high carb day. Something like what you posted and maybe even more carbs would be fine. Then, the next day, less, then the next day no carbs (or less if you want more than a three day cycle). Repeat with high carbs after you have a no carb day.

 

[malfeasance]

My goal for this cycle was to cut, and that;s what I've been doing, way more fasted cardio than I ever do, with caloric deficit. Need this summer body

I started cycle last Sunday at 214lbs. This last Sunday (1 week into cycle ) my Weight was 219.6, and last night it was 224.9.

These two posts do not reconcile very well, Lokthan. It sounds like 3,000 calories is higher than maintenance for you.

Carb cycling will straighten that shit right out. Zero carb day will probably drop you below 2,000 calories for one day. This is not a cause for concern, because you will be right up over 3,000 the very next day. Your body will not have time to slow down its metabolism. It will not know what the hell is going on and will just keep burning calories.

 

[malfeasance]

Training regime:
Monday- Shoulders
Tuesday- Chest
Wednesday-Arms
Thursday-Back
Friday-Legs
Saturday-Deadlift/Cardio day

What do your workouts look like? For example, tomorrow is leg day. Post up what you do tomorrow. Weights, sets, reps in each set.

 

[Lokthan]

These two posts do not reconcile very well, Lokthan. It sounds like 3,000 calories is higher than maintenance for you.

Carb cycling will straighten that shit right out. Zero carb day will probably drop you below 2,000 calories for one day. This is not a cause for concern, because you will be right up over 3,000 the very next day. Your body will not have time to slow down its metabolism. It will not know what the hell is going on and will just keep burning calories.

My maintenance is between 3k-3200 based on the Miffin- St Jeor equation. Also, the diet posted goes up to dinner, because we decide on dinner on a daily basis depending on our schedules, which always includes a meat and vegetable (usually minimal carbs at dinner).


Like I said, can't post workouts off of my phone so I have to do it when i can.


Last night was Arms- working on really bringing the heart rate up, which for me works extremely well with high weight low-medium rep

Across Chest db curl
40x10
50x6
55x4
60x4

DB kickback
30x10
40x6
45x4

Incline Curls
40x10
45x6
50x4

Rope Press Down (this was with perfect form, never use body weight to push down)
65x10
87.5x6
100x4
105x4
105x4

EZ Bar Curl Pause rep
72.5x10
80x6
85x4

Close grip EZ bar press
3 sets of 115x12

Across chest laying down Tricep Extension
30x10
25x12
20x14

DB Hammer Curl
30x12
40x6
50x4
60x4

DB Concentration Curl
25x10
35x6
45x4

- - - Updated - - -

Today is legs, will post workout once I can

 

[TheShadow]

These two posts do not reconcile very well, Lokthan. It sounds like 3,000 calories is higher than maintenance for you.

Carb cycling will straighten that shit right out. Zero carb day will probably drop you below 2,000 calories for one day. This is not a cause for concern, because you will be right up over 3,000 the very next day. Your body will not have time to slow down its metabolism. It will not know what the hell is going on and will just keep burning calories.

I agree that the weight gain would indicate that you are not in a total energy deficit and is not condusive to your goal of 'cutting'. I think you need to pick an end goal and work legitimately towards it to avoid spinning your wheels trying to get the best of both worlds.

I disagree with the notion that carb cycling offers any form of metabolic advantage over simply consuming a net deficit of energy over a daily/weekly basis. It may have some adherance benefits for some indiciduals that prefer to look forward to days that they can eat more however. As long as a weekly net energy deficit is achieved then fat loss will occur, be this through a daily deficit or weekly deficit using higher or low days. The laws of thermodynamics will always apply.

The online caloric calculators are a good starting guess at finding your maintenance calories but you can only insure accuracy by tracking a weekly weight average whilst accurately consuming a set amount of calories every day and working out a mean average if your weight for the week. If your weight increases averagely over a fortnight or so, then you are in a caloric surplus, if it remains stable you are at maintenance, if it decreases then you are at a deficit. Adjust accordingly. Simple!

 

[Lokthan]

I agree that the weight gain would indicate that you are not in a total energy deficit and is not condusive to your goal of 'cutting'. I think you need to pick an end goal and work legitimately towards it to avoid spinning your wheels trying to get the best of both worlds.

I disagree with the notion that carb cycling offers any form of metabolic advantage over simply consuming a net deficit of energy over a daily/weekly basis. It may have some adherance benefits for some indiciduals that prefer to look forward to days that they can eat more however. As long as a weekly net energy deficit is achieved then fat loss will occur, be this through a daily deficit or weekly deficit using higher or low days. The laws of thermodynamics will always apply.

The online caloric calculators are a good starting guess at finding your maintenance calories but you can only insure accuracy by tracking a weekly weight average whilst accurately consuming a set amount of calories every day and working out a mean average if your weight for the week. If your weight increases averagely over a fortnight or so, then you are in a caloric surplus, if it remains stable you are at maintenance, if it decreases then you are at a deficit. Adjust accordingly. Simple!

And you are both right, I haven't done an actual real cut so I am still in the process of feeling out where the numbers are

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[Lokthan]

Food for today:

Breakfast
4 eggs, 1 cup no fat no sugar plain Greek yogurt and banana

Meal 1
4oz chicken
3oz broccoli

Meal 2
1 cup cottage cheese

Meal 3
4oz chicken
3oz broccoli

Meal 4
Same

Meal 5
4oz beef
Broccoli

Dinner
TBD

Meal 6
Pwo shake


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[Lokthan]

Has anyone ever put the needle too deep or hit a tendon? I have an issue with my quads where they hit something and my whole leg spasms out... with a needle in it

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[ProjectSwole]

Nerve?

 

[Lokthan]

Could it be a tendon too or probably just a nerve? It fuckin hurts though, makes me nervous to do my quads

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[malfeasance]

Has anyone ever put the needle too deep or hit a tendon? I have an issue with my quads where they hit something and my whole leg spasms out... with a needle in it

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LOL! Yep. It has happened to me several times. I try another spot when that happens.

Hey, don't forget to post your leg workout afterward.

 

[Lokthan]

LOL! Yep. It has happened to me several times. I try another spot when that happens.

Hey, don't forget to post your leg workout afterward.

Haha yeah usually I hit it and go nope and do delts.

Just finished up legs will post when I'm at home.

Weight this morning 221.0.


On a side note. I dont know if its the Hgh, carpal tunnel, or a pinched nerve somewhere, but my hands have been numb and searing with pain when I lay down and sleep. My left hand is still half numb from last night.

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[Lokthan]

Today was Legs. Felt pretty good, wish I had more time to do more like some hip flexors and more hamstrings. Feeling good today. The numbness in my hands is still there, though.

Sumo Deadlifts (working on getting my strength and deadlift up)
225x4
315x2
365x2

BB Squat
225x10
275x6
315x4
375x2

Leg press
12x478
10x658
6x838
4x938

Leg press calves
3 sets of 12x838
each set different foot angle

Lying leg curls
12x95
10x110
8x115

 

[Lokthan]

Alright great day today! Went to the gym and just hit up an abs workout and did what we like to call a "pretty boy" workout which is just a little bit of everything at very light weight, keeps the blood flowing.

Spent a bit of time putting together my carb-cycling diet. Feel free to offer advice, changes. Plan is to follow the exact diet for a month, and then change some of the food items up which is why you see broccoli used in almost every 2 hr meal during the day. Every sunday I get to have a cheat meal of some sort (not cheat day mind you). Dinner meat is ALWAYS subject to change, it is usually a beef type but is subject to change but will meet macro needs.

GOAL- 2800 cal, 250C/250P/93F. Carb cycle is 250-200-150-50-150-200-250
------------------------------------------------------------------------------------------------
Monday- 250g carb day.

Breakfast
-3 Eggs scrambled
-1 cup no fat, no sugar plain greek yogurt
- 1 banana
- 1 cup rice
- 4 slices low sodium bacon

Meal 1
- 4 oz Chicken/3 oz broccoli

meal 2
- 4 oz salmon/1 cup rice

meal 3
4 oz chicken/3 oz brocoli

Meal 4
- 1 cup cottage cheese

Dinner
8oz beef
10 asparagus spears

PWO
Shake with 1 cup 2% milk

[FONT=PT Serif, serif]-----------------------------------------------------------------------------------------------------
[/FONT]Tuesday- 200g carbs

Breakfast
- 4 slices low sodium bacon
- 1 banana
- 1 cup no fat no sugar plain greek yogurt
- 3 eggs

meal 1
-4 oz chicken/3 oz brocoli

meal 2
- 4 oz salmon
- 1 cup cottage cheese

meal 3
- 4 oz chicken/3 oz brocoli

meal 4
-48 almonds (320cal, 12p/12c/28fat)

Dinner
- 8oz beef
- 1 baked sweet potato

PWO
shake/1 cup milk
--------------------------------------------------------------------------------------------------------------------
Wednesday- 150g carbs

Breakfast
- 3 eggs
- 1 banana
- 1 cup yogurt w/ 4 tbs PB
- 4 slices bacon

meal 1
4 oz chicken/3 oz brocoli

meal 2
4 oz chicken/3 oz brocoli

meal 3
4 oz salmon/3 oz brocoli

meal 4
1 cup cottage cheese
72 almonds (i love almonds)

dinner (After workout because I take the shakes out on the lower carb days)
sweet potato
8oz beef
1 cup milk

-------------------------------------------------------------------------------------------------------------------------------------
Thursday-50g Carbs. I need some help filling in the last 14g protein and 658 cals. Or i can just saw my low carb day is low cal as well.

Breakfast
4 slices bacon
6 eggs

meal 1
4 oz chicken/3 oz brocoli

meal 2
4 oz salmon/3 oz brocoli

meal 3
1 cup cottage cheese

meal 4
48 almonds

dinner
8 oz beef
half sweet potato

-----------------------------------------------------------------------------------------------------------------------------------------------
Friday- same 150g carb day

-----------------------------------------------------------------------------------------------------------------------------------------------
Saturday- same 200g carb day
----------------------------------------------------------------------------------------------------------------------------------------------
Sunday- 250g carb day
--------------------------------------------------------------------------------------------------------------------------

Should I change sunday so i dont have two back to back days of 250g carbs?

 

[Lokthan]

Just went and bought my first week of this diet... hella expensive man for two people. Wife is doing my low carb day only alongside me

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[Lokthan]

Dropped the GH dose to 2iu/5 days a week until the hand pain goes away, then ill bump it back up 1/2 iu every two weeks. Definitely really bloated around my wrists and fingers, can barely pull my ring off and all my veins are missing. Today is shoulders, will post once we are done.

WEIGHT: 223.4

 

[cybrsage]

HGH is known for causing that - and it is a good idea to drop it down for a few weeks, then slowly increase it again. If it starts to hit, stay there for a few weeks then slowly increase again.

 

[Lokthan]

WEIGHT: 224.0 (After a day of eating and drinking a gallon of water)

DIET: I have stuck to my new carb-cycling diet 100% this week and it's been interesting. Some times im full, other times starving. But my waist has definitely started to thin up ever so slightly.

AAS: Test is going strong, Var is amazing, and on my 2nd week of Tren E @ 400mg/wk. Feeling Fantastic and starting to see some striations in my delts, new veins on my left bicep and left forearm. Abs are becoming increasingly hard and much more visible on the top, starting to feel the entire ab section grow has been awesome. As mentioned above dropped the GH dose down, I don't think I notice any gains from the GH as I probably wont see and results for another month of two.

Today was CHEST (Also to note, I've dropped a lot of my weights back down to get more stretch in):

Incline DB press
12x80
10x90
10x95

Decline Hammer strength press
12x295
10x315
10x365 (new PR)

Incline Hammer strength Press
12x225
10x245
6x315 (Huge PR for me)

Seated Flat fly cables
12x70
10x90
10x85 (had to drop it back down to get 10 reps in)

Flat bench burnouts
4 sets of 135xfailure

Corner BB chest press
12x45
12x70
8x80

 

[Lokthan]

Oh on a side note, my traps are getting FUCKING HUGE. Been getting compliments left and right from friends and and people at the gym about them.

 

[Lokthan]

Sorry I'm bored and wired from the gym. Want to see some funny shit? Here is my 3 years ago during AIT when I was running 2-5 miles ED and working out on ~800 cals a day.

 

[ProjectSwole]

Looks like you've still got a jumper on! Shave that chest

 

[malfeasance]

I dunno if it is the change in camera angle or not, but your midsection appears to be leaning out.

 

[Lokthan]

WEIGHT: 221.0. Pants are feeling at more loose around the waist. Ab lines are coming in significantly better each day.

AAS: No update, things are going great! Been out of breath of all yesterday and today (going to say that's due to the Tren). Libido is still through the fucking roof so thats good.

DIET: Probably from the major carb restriction the last few days i've been getting super irritated so instead of having a small cheat day sunday I moved it to last night. basically switching days.

Thursday was Arms( was in the fucking ZONE this day)

Alt DB curl
12x40
10x45
8x50

Machine Dips
12x180
10x270
8x360

EZ bar curl cable
12x72.5
10x77.5
10x80

V bar push down
12x65
10x72.5
10x80

DB preacher single arm Drops ( got a stupid pump off these)
12x40
15x30
18x20

DB overhead press
12x110
10x120
10x125

Across chest cable tris
12x25
10x30
10x35

Standing single arm cable curl
12x15
12x20
12x25

Yesterday was Back/Legs. Didn't have a lot of time and was out of breathe so this is what I got..

Deadlift ({still working on increasing strength for this lift)
4x225
3x315
2x405
1x455 (new pr)

BB Squat
8x225
4x315
My knees were just not having squats so I had to cut these short and go to V-squats later on in the workout

Shrugs
12x315
10x405
10x495

Wide grip Lat pulldown
12x210
10x240
6x270 (new pr)
could definitely have done the whole rack but I didn't even know I could get to 270

V squat
20x135
15x225
12x315

Cable flys
12x10
10x15
10x15

Cable Lat pullovers
15x50
12x57.5
10x65

Leg extensions
12x255
12x270
10x285


So. Legs are starting to become a lot stronger, as well as tris. I have noticed, however, my chest has became a bit weaker. Any tips or advice on how to get that strength back? high weight low rep vs. low weight med-high rep?

 

[Lokthan]

Abs are coming in slowly, lat inserts too

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[Dannie]

Everything seems fine, but I can't get over the fact that you wear watch on your right hand.

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[Lokthan]

Everything seems fine, but I can't get over the fact that you wear watch on your right hand.

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I dont wear a watch... lol

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[Dannie]

You did, 3 years ago.

As for your lost in strength, you have to psyche yourself up. Lift as heavy as before the cut.

Also you are doing 5 exercises for chest, 3 working sets each.
2 exercises, 1 working set to failure and 2 rest paused sets is plenty. Cut those workouts back a little.

Last time I lost strength during a cut was when I switched to a new sponsor... bunk gear etc.

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[macedog24]

What do your workouts look like? For example, tomorrow is leg day. Post up what you do tomorrow. Weights, sets, reps in each set.

First week I expect to go up in weight some, due to glycogen retention. Also, make sure your getting enough water. And keep your salt down

 

[macedog24]

LOL! Yep. It has happened to me several times. I try another spot when that happens.

Hey, don't forget to post your leg workout afterward.

You probable hit a nerve. Just stay out of that line from now on, hopefully it doesn't happen again.

 

[macedog24]

WEIGHT: 221.0. Pants are feeling at more loose around the waist. Ab lines are coming in significantly better each day.

AAS: No update, things are going great! Been out of breath of all yesterday and today (going to say that's due to the Tren). Libido is still through the fucking roof so thats good.

DIET: Probably from the major carb restriction the last few days i've been getting super irritated so instead of having a small cheat day sunday I moved it to last night. basically switching days.

Thursday was Arms( was in the fucking ZONE this day)

Alt DB curl
12x40
10x45
8x50

Machine Dips
12x180
10x270
8x360

EZ bar curl cable
12x72.5
10x77.5
10x80

V bar push down
12x65
10x72.5
10x80

DB preacher single arm Drops ( got a stupid pump off these)
12x40
15x30
18x20

DB overhead press
12x110
10x120
10x125

Across chest cable tris
12x25
10x30
10x35

Standing single arm cable curl
12x15
12x20
12x25

Yesterday was Back/Legs. Didn't have a lot of time and was out of breathe so this is what I got..

Deadlift ({still working on increasing strength for this lift)
4x225
3x315
2x405
1x455 (new pr)

BB Squat
8x225
4x315
My knees were just not having squats so I had to cut these short and go to V-squats later on in the workout

Shrugs
12x315
10x405
10x495

Wide grip Lat pulldown
12x210
10x240
6x270 (new pr)
could definitely have done the whole rack but I didn't even know I could get to 270

V squat
20x135
15x225
12x315

Cable flys
12x10
10x15
10x15

Cable Lat pullovers
15x50
12x57.5
10x65

Leg extensions
12x255
12x270
10x285


So. Legs are starting to become a lot stronger, as well as tris. I have noticed, however, my chest has became a bit weaker. Any tips or advice on how to get that strength back? high weight low rep vs. low weight med-high rep?

Allow for a cheat meal (dinner )on wednesday. Not a cheat day... that is to many unrestricted calories,carbs,fats, etc. During the week try keeping carbs at 100gr.or less. Have your ,cheat meal on wednesday, and carb up on sunday/refeed.
Also, you may consider getting some bcaa/eaa's . This will help tremendously, because of the lower carb intake. Still allowing you energy to keep pushing , harder ,longer,.